The weather is changing – we had a few “crisp” days this week. It’s a good time to stock up on your cold-weather running gear including hats and gloves. We started the Friday run saying it was a cold day and ended it saying it was a beautiful day!
Our long run this week takes us to Putney (with 6.5 and 8.5 miles options). I love the part of this route where we run in Battersea Park along the Thames. We’ll run past the stunning London Peace Pagoda. The Pagoda was a gift in 1984 by the Nipponzan Myohoji Buddhist Order to promote peace. This group has been building pagodas all over the world since 1947. As we run by, make sure you soak in this off-the-beaten-path London landmark.
GOOD LUCK RUNNERS!
We have a large group of runners participating in the San Antonio half-marathon on 17 November. A few London-based runners and many runners who are no longer in London will be meeting up in Texas. Good luck goes to Betsy LaMaster, Colleen Crescenti, Diane Schlinkert, Dorrie Marks, Julie Hersh, Kathy McMahon, Lisa Hill, Lynn Gilbert, Michele Mandel, Paula Mitchell, Peggy Ford, Randi Paul-Heskins, Becky Lindon, Mee Lee, Christine Galiardo, Traci Tipple and Jill Granader. Have a fantastic time! Enjoy the race and each other! We’ll say a toast to you at our pub crawl on Saturday night.
Diet and Nutrition for Runners
A big thank you to Sunny Brenneman for compiling the following section about general nutrition. Take a minute to read it because it has great information. It was a good reminder for me on the areas where I know I can improve.
A balanced healthy diet for runners should include these essentials: carbs, protein, fats, vitamins, and minerals. Not just for optimal health but also to help keep you strong and feeling good before, during, and after runs. Although everyone is different, here are some basic guidelines on what you should be eating and why throughout the weeks as you build mileage.
Carbs: about 60% of total calorie intake. Carbs are the best source of energy for runners for both quick and long-lasting energy. (Whole grains, pasta, rice, potatoes, veggies, whole grain breads).
Protein: about 15-20% of your calorie intake. Protein keeps you full longer, more importantly is essential for repairing tissue during training. Runners (esp longer distances) should consume .5 to .75 grams of protein per body weight. Aim for ones low in fat and cholesterol such as meats, fish, low-fat dairy, poultry, whole grains, and beans.
Fat: about 20-25% of calorie intake. Your body uses fat for fuel. We all have enough stored fat to cover more than 1,000 miles – as long as we don’t break into a jog. As soon as you start to run, your body switches to carbs for fuel. When it comes to the fats you consume in your daily diet, the type you eat – rather than the amount – is key. Stick to food low in saturated fat and have omega-3’s; nuts, oils, cold-water fish are all good sources. Experts recommend about 3000mg of omega 3 fat/day.
Vitamins: important to keep optimal health as you add mileage! Exercise can produce free radicals which can damage cells and cause you to be more prone to sickness. Vitamins C, E, and E are antioxidants and can neutralize free radicals. (More on this in the coming months). Of course, when possible, it’s better to get your vitamins from whole foods rather than supplements.
Calcium: essential to prevent osteoporosis and stress fractures in runners. Your goal should be 1,000-3,000 mg per day. Sources include: low-fat dairy products, calcium fortified juices, dark leafy vegetables, beans, & eggs.
Iron: you need this nutrient to aide in delivering oxygen to your cells. A diet poor in iron can make you feel weak and fatigued. Women should aim for 18mg/day. Natural sources include lean meats, leafy greens, nuts, shrimp and scallops. ( I hear dark chocolate is a great source too!)
Sodium and other electrolytes: small amts of these minerals are lost through sweat. Electrolytes are usually replaced by a healthy diet, but excessive workouts (typically runs longer than 90 minutes) may cause a need to replace them. If you find yourself craving salty foods, it may be your body telling you to get more sodium. Sports drinks and pretzels after a run can help rebuild those electrolytes. Running longer than 90 minutes? Try incorporating a gel, sports drink, pretzels or some other source of sodium during your long runs.
(from various sources including Runners World, Womens Fitness, Womens Running)
Reminder – Pub Crawl this Saturday 16 November, Primrose Hill
This year, we’re not running between pubs – we will do a true crawl – so wear your normal clothes and bring your significant other. It’s a great night with lots of laughs and Kelli says that all finishers get a major award. The general schedule is 4:30 – The Queens, 5:30 – The Pembroke, 6:15 – The Lansdowne, 7:45 – The Princess of Wales and 8:45ish – The Albert. A big thanks to Kelli Montanaro for organizing!!
New Offer – The Lilac Room
Thanks to Bonnie Bandeen who got WRW runners a 20% discount (for the first two visits) at her favourite local nail salon, The Lilac Room on Boundary Road. Bonnie says, “They use high quality products and are clean and professional so I like to support this business, run by women. In addition to manicure, pedicure, waxing, facials, they also do nice massages (!!) and other beauty treatments.”
That’s all for now!
Click here for the link to the interactive routes.
Both the standard and gradual training programs have 6 miles for the long run this week. Many of our regular runners are comfortable doing the longer mileage so we are keeping a longer option in.
LONG RUN – Putney High Street – 8.6 miles or 6.5 miles @ Sloane Square
Monday, 18 November for 9s and 10s
Wednesday, 20 November for 11s and 12s
We’ll start out with our usual trek to Hyde Park, turning right along the southern path until we get to the One Hyde Park complex [the uber expensive flats], where we’ll turn left, passing through to Sloane Street and running south all the way to the Thames [keep an eye out for some great window shopping!]. We’ll cross the Thames at the Chelsea Bridge and turn right into Battersea Park, running along the river to the Albert Bridge. Turn right, crossing over the Thames again and head to King’s Road.
***If you want to have a 6.5 mile run, turn RIGHT on King’s Road and run to the Sloane Square Tube station to take the Tube home.***
For the 8.6 mile run, turn LEFT on King’s Road and run through Chelsea, Parsons Green, all the way to its end at Fulham High Street, turn left, crossing the Putney Bridge and run to the Starbucks on the left hand side of the street [past Fulham Bridge Road]. Stop, stretch and stay for a coffee! We’ll take the train home from the Putney Station to Waterloo, then transfer to the Jubilee Line to SJW.
TEMPO RUN – Kensal Rise – 6 miles
Wednesday, 20 November for 9s and 10s
Monday, 18 November for 11s and 12s
The beginning of this run takes us along the canal to the west. Please be aware of bikes along the canal and move into single file whenever you hear a ‘bike!’ shout.
Start out heading west on Circus Road, turn left on Grove End to St John’s Wood Road and go west, working your way to the canal entrance on Blomfield. Enter the canal heading west and run to the Ladbroke Grove exit. Here we turn right and run over the bridge along Chamberlayne Road to Harvist Road. Turn right on Harvist, which turns into Brondesbury Road, and take that to Kilburn High Road/Maida Vale. Turn right and follow Maida Vale to Hall Road where you turn left and run back to Starbucks. If you want to shorten this route, run west on the canal and turn back at your desired half-way point.
(The two mile mark is at the point on the canal when the Westway highway is over our heads.)
Friday 8 November – The Heath
It’s Friday again, so everyone up Fitzjohn’s. You can pick your distance and whatever you choose, there will certainly be someone else interested in running that distance. All of these routes are on the website.
In addition, every week there are a group of women who prefer to do a flat run. We can help make sure that you find each other.
4 miles: A great way to ease into running the hill. Run up to the Hampstead tube station and back.
5 miles: The Betsy Route
6-7 miles: The partial Heath route
8 miles: The full Heath route
Click here for maps of all of the Heath routes.
Facebook Group: Women Running The World (request to join)
Join us for the pub crawl on Saturday! Starting pub is The Queens in Primrose Hill at 4:30 pm.
18-22 November Running Info
Friday, November 15, 2013